Welcome to Week 2

Way to go making it through the first week. 

The hardest part is starting and allowing that 'shock to the system'.  

Your sweat and sore muscles are the proof of your diligent work and physical improvements.

Let's keep it up for Week 2. 

LIFESTYLE THEME

Sleeping

 

This week's theme is sleeping.

Some argue that sleep is the most important aspect of our health & well being - even more than nutrition, exercise, and mindfulness.

Sleep is essential in regulating our hormones and emotions, recharging our immune system, repairing muscles and so much more.

 

Reach out to me, if you're seeking help with your sleep routines.  I have many ways to support you.   

This week, level-up your sleeping habits by committing to one of these tips, or trying a new one each day.

The Tips:

1.  Set a consistent bedtime for the      week

2. Get 7-8(+) hours of sleep

3. Read, journal, or meditate for 15+      mins before bed

4. Avoid screen time 1 hr before bed

5. Avoid eating within 2 hrs of              bedtime

Couple's Feet in Bed

WORKOUT #1

Ladders

Grab your resistance bands, door attachment, loop band, and water. Blast a bumping playlist and follow along with this elevated strength class.

RECOVERY #1

Free the Hips

Our hips harbor unprocessed emotions, and create tension in the glutes and low back when tight.

Today we'll Take10 to clear any stagnation or discomfort in these areas.

Drop Set (Upper)

WORKOUT #2

Back to Back

Grab your resistance bands, the door attachment, loop band, a timer, and water. 

Watch this preview of the moves then complete the workout format below.

Directions: Starting with Set #1, complete 10 reps (per side) of move #1 & #2.  Repeat each set for the designated amount next to Set #.  

Warm-Up (1 min each move)

1. Jog in place

2. Squat Jacks

3. Mountain Climbers

4. Woodchoppers

5. Boxer Taps

Set #1  (X2)

1. Lateral/Reverse Lunge

2. Side Plank Hip Dips

Set #4 (X4)

1. Circle O Crunch

2. Hip Raise + Open

Set #2 (X3)

1. Mountain Climbers

2. Push-Ups

Set #3 (X3)

1. Swimmers

2. Plank walk-out + Frogger

Set #5 (X4)

1. Side Crunch

2. Clamshells

Set #6 (X3)

1. Frogger

2. In/Out Squat

Set #7 (X3)

1. Fly

2. Row

RECOVERY #2

Getting Twisted

Today's practice is all about wringing out toxins from the body.

 

Spinal twists help put pressure on your liver and kidneys, which jump starts their function of detoxifying and removing impurities from the blood and cells.  

Drink lots of water and enjoy your sleep tonight!

Core Galore

WORKOUT #3

Burn Outs

Grab your resistance band, loop band, timer and water. 

Watch the preview of the moves then complete the workout format below. 

Directions: Starting with Set #1,  Move #1, complete 20 sec ON, 10 sec OFF x2 (1 min total).  Repeat the same time format with Move #2, 3, & 4.  After Move #4, repeat the entire Set again.  Finish the Set with the Cardio move before moving on to the next Set.

Warm-Up (1 min each move)

1. Boxer Taps

2. Squat Thrusts

3. Plank Jacks

4. High Knees

5. Hit the Deck

Set #1 

1. 1-Leg Deadlifts

2. Quad Kick

3. Standing Side Press out

4. Squat Pulses

Cardio: Butt Kicks

Set #2

1. Row

2. Tricep Kickback

3. Fly

4. Push Up Pulses

Cardio: Jumping Jacks

Set #3

1. Circle 0 Crunch

2. Reverse Crunch

3. Double Crunch

4. Pilates 100s

Cardio: Mountain Climbers

Great job!

Enjoy your weekend. Again, do whatever you want. 

This is your opportunity to listen, and honor what your body is asking for.

Instagram with me!

 

@angelachronisliving

Angela Chronis

(808) 856-6008

asoulfulself@gmail.com

 

©2019 A Soulful Self